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  6. Navy bean raw vs. Almond butter

Navy bean raw vs. Almond butter — In-Depth Nutrition Comparison

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Differences between navy bean raw and almond butter

  • Navy bean raw has more vitamin B1 and vitamin C, while almond butter has more manganese, copper, phosphorus, vitamin B2, magnesium, calcium, and zinc.
  • Almond butter's daily need coverage for manganese is 75% higher.
  • The amount of saturated fat in navy bean raw is lower.

The food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Nuts, almond butter, plain, without salt added.

Infographic

Navy bean raw vs Almond butter infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more MagnesiumMagnesium +176.2%
Contains more CalciumCalcium +2213.3%
Contains more PotassiumPotassium +143.6%
Contains more IronIron +80.8%
Contains more CopperCopper +162.4%
Contains more ZincZinc +269.7%
Contains more PhosphorusPhosphorus +408%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +422.3%
Contains more SeleniumSelenium +300%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +851.2%
Contains more Vitamin B5Vitamin B5 +159.4%
Contains more Vitamin B6Vitamin B6 +85.4%
Contains more FolateFolate +149.1%
Contains more Vitamin B2Vitamin B2 +336.7%
Contains more Vitamin B3Vitamin B3 +158.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Almond butter DV% diff.
Vitamin E 24.21mg 161%
Polyunsaturated fat 0.407g 13.613g 88%
Fats 0.7g 55.5g 84%
Monounsaturated fat 0.052g 32.445g 81%
Manganese 0.408mg 2.131mg 75%
Copper 0.356mg 0.934mg 64%
Phosphorus 100mg 508mg 58%
Vitamin B2 0.215mg 0.939mg 56%
Magnesium 101mg 279mg 42%
Fiber 10.3g 41%
Calcium 15mg 347mg 33%
Protein 6.15g 20.96g 30%
Vitamin B1 0.39mg 0.041mg 29%
Calories 67kcal 614kcal 27%
Zinc 0.89mg 3.29mg 22%
Vitamin C 18.8mg 0mg 21%
Folate 132µg 53µg 20%
Iron 1.93mg 3.49mg 20%
Saturated fat 0.085g 4.152g 18%
Potassium 307mg 748mg 13%
Vitamin B3 1.22mg 3.155mg 12%
Vitamin B5 0.825mg 0.318mg 10%
Choline 52.1mg 9%
Vitamin B6 0.191mg 0.103mg 7%
Selenium 0.6µg 2.4µg 3%
Carbs 13.05g 18.82g 2%
Net carbs 13.05g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 13mg 7mg 0%
Tryptophan 0.064mg 0.159mg 0%
Threonine 0.258mg 0.555mg 0%
Isoleucine 0.273mg 0.813mg 0%
Leucine 0.442mg 1.483mg 0%
Lysine 0.35mg 0.612mg 0%
Methionine 0.064mg 0.122mg 0%
Phenylalanine 0.31mg 1.149mg 0%
Valine 0.316mg 0.937mg 0%
Histidine 0.172mg 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +4726.2%
Contains more ProteinProtein +240.8%
Contains more FatsFats +7828.6%
Contains more CarbsCarbs +44.2%
Contains more OtherOther +224.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +62294.2%
Contains more Poly. FatPolyunsaturated fat +3244.7%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.